All tips are recommendations,
before beginning any physical regiment,
please consult a medical professional.

Tools to help you get ready for this exciting ride.
Use them or mix them with your own training routine, whatever is best for you.


16 Week Training Program Provided By Selene Yeager

Selene Yeager “The Fit Chick

Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, pro licensed mountain bike racer, and All-American Ironman triathlete.

16 weeks out: Develop a solid endurance base

Having a solid foundation will be key to your success in a multi-day event. Ride at least four to five hours or 50 to 75 miles a week.

14 weeks out: Do a 50- to 60-miler

One weekly long ride is key to your event prep. During these rides, practice pacing to finish as (or almost as) strong as you start: keep your heart rate effort at about 70 percent of your max (or maintain a pace where you can carry on a conversation with your ride buddies).

12 week out: Hold a plank for 30 to 60 seconds

Planks don’t just work your abs; they build strength in all of the muscles that surround your spine. Planking regularly will make your core strong enough to support you day after day and prevent back and neck aches. Aim for a 60-second hold by the time your event rolls around by adding five to 10 seconds each week.

10 weeks out: Complete a three-day ride streak

Plan at least two to three ride streaks before your event to get your bum and body used to being in the saddle for consecutive days. Make two of the days longer and/or harder than the third.

8 weeks out: Conquer a single-day, mass-start ride

You’ll be more comfortable riding with hundreds of your new closest friends at your event. Do a long one, like a metric or full century, and practice pack riding, refueling at rest stops, and pacing.

6 weeks out: Find your go-to ride snacks and drinks

Don’t wait until the big event to find out what doesn’t agree with your belly. At this point, practice drinking at least one bottle and eating 120 to 240 calories per hour. Experiment with different options until you find something that works. Botching your fueling not only wrecks your day, but on multi-day rides, it can also set you up to suffer tomorrow.

5 weeks out: Master recovery

Within 30 minutes after each ride, snack on carbs and protein—a banana with peanut butter, chocolate milk, a handful of nuts—and keep your feet elevated in compression socks. Add in some foam rolling to keep tired muscles loose and ready for the next ride.

4 weeks out: Brave the elements

You may encounter rain, cold, wind, or heat during a multi-day event, so deliberately go out in crap conditions to build mental toughness and be sure that “waterproof” jacket really is.

3 weeks out: Make sure your bike is ready, too

Don’t wait until the night before the first day of your event to realize you need a new chain. Have a mechanic give your bike a thorough check a few weeks out. Get all of your other gear—pump, multi-tool, tubes, etc.—together and make sure you know how to use it all.

2 weeks out: Download the course to your GPS computer

You’ll be glad you did if the course markings go missing (or never go up in the first place). Even if the ride file is not available yet, you should familiarize yourself with the course, figure out how to download the file to your cycling computer, and use it for navigation when it is posted or shared.

1 week out: Taper your training

At this point, cramming in some last-minute miles will only tire you out. Do a couple of short rides that include a few short, hard efforts such as a tough climb or a town line sprint, but otherwise, rest and let your muscles repair and restock with glycogen (sotred fuel) so you’re ready to rock on day one.

  How The Founder of TDY Prepared To Ride
All 10 Sections of Tour Da Yoop In 2018

JUNE 2018

Running 6/29/18 3.32 Running 6/10/18 11.33
Paddleboard 6/29/18 3.51 Cycling 6/8/18 10.93
Cycling 6/24/18 53.27 Cycling 6/8/18 4.87
Running 6/24/18 6.33 Paddleboard 6/8/18 1.12
Running 6/24/18 1.23 Cycling 6/6/18 7.38
Cycling 6/22/18 3.26 Cycling 6/6/18 19.04
Running 6/17/18 2.81 Cycling 6/5/18 12.06
Mountain Biking 6/16/18 24.17 Cycling 6/5/18 4.86
Paddleboard 6/15/18 1.95 Running 6/5/18 5.18
Running 6/14/18 5.96 Cycling 6/4/18 6.69
Cycling 6/13/18 15.29 Cycling 6/4/18 5
Cycling 6/13/18 4.51 Cycling 6/4/18 5.57
Track Running 6/12/18 1.04 Cycling 6/3/18 16.27
Track Running 6/12/18 1.05 Cycling 6/2/18 46.79
Track Running 6/12/18 1.06 Running 6/1/18 3.18
Open Swim 6/1/18 1.64


JULY 2018
Cycling 7/31/18 30.47 Cycling 7/12/18 22.43
Cycling 7/30/18 31.96 Running 7/11/18 4.01
Mountain Biking 7/29/18 16.62 Cycling 7/10/18 31.5
Cycling 7/28/18 59.35 Cycling 7/8/18 44.91
Cycling 7/25/18 30.35 Cycling 7/7/18 33.27
Cycling 7/22/18 51.06 Cycling 7/6/18 19.93
Cycling 7/19/18 29.3 Cycling 7/6/18 5.39
Cycling 7/18/18 33.34 Cycling 7/5/18 4.87
Cycling 7/17/18 33.37 Cycling 7/5/18 4.88
Cycling 7/16/18 4.76 Running 7/4/18 3.17
Cycling 7/16/18 5.2 Running 7/3/18 5.26
Cycling 7/15/18 92.08 Cycling 7/2/18 31.76
Cycling 7/14/18 20.62 Cycling 7/1/18 30.62
Running 7/13/18 4.07


                                                    AUGUST 2018
Road Biking 9/1/18 103.68 Road Biking 8/23/18 90.75
Road Biking 8/31/18 118.56 Cycling 8/13/18 20.64
Road Biking 8/30/18 118.14 Road Biking 8/12/18 29.82
Road Biking 8/29/18 109.42 Cycling 8/11/18 79.39
Road Biking 8/28/18 117.65 Cycling 8/10/18 40.05
Road Biking 8/27/18 116.45 Cycling 8/9/18 40.27
Road Biking 8/26/18 122.08 Cycling 8/8/18 40.09
Road Biking 8/25/18 130.47 Cycling 8/7/18 22.8
Road Biking 8/24/18 113.06 Cycling 8/1/18 39.44


All tips are recommendations, before beginning any physical regiment, please consult a medical professional.

How to Fuel Long Rides‌ by Selene Yeager

“Selene Yeager” The Fit Chick”

Selene Yeager   is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, pro licensed mountain bike racer, and All-American Ironman triathlete.

Ride Duration:
3 hours or more‌

Primary Concern:
Carbohydrate and electrolyte replenishment; food boredom‌ or palette fatigue

What to Drink:
2 bottles low-carb, electrolyte hydration drinks, at least‌

What to Eat:
30 to 60g of carbs per hour, total. Digestion can get harder as rides get longer, so eat more solids at the beginning of the ride, and switch to blocks, chews, and other easily-digested foods during the final part of the ride. Just be sure to drink plenty of fluid to chase down gels, so you don’t get GI upset.

Bonus Tip:
Supplement bars and gels with carb-rich, low-protein, moderate-fat “real” foods. Don’t worry about specific amounts of protein or fat; just eat what tastes good so you keep eating.

How to Fuel For Century Rides by @fitandfortyman

First, I quite regularly ride centuries, and don’t consider myself to be a particularly “good rider”.  In fact, in 2015, I rode 23 Century rides, which included riding the whole of the Tour de France route.

And second, I believe that with the right preparation, a sensible pacing strategy, good route selection and an excellent nutrition and hydration plan, the century ride is manageable by most people.  Please do not think that I am belittling the Century Ride, far from it in fact. But some prior preparation will prevent poor performance and part of that essential preparation is eating and drinking, before, during and after the ride.

So here is my nutrition strategy for a big day in the saddle:

Pre Ride:  I eat a bowl of porridge every morning, whether I am riding or not.  Sometimes I add a banana, and I always have a cup of coffee. Some nutritionists would say that you may need more, and toast, yogurt and eggs are popular choices.  Experiment to see what suits you best.
Top Tip:  Do not try something new on the morning of a big ride, experiment on shorter rides first!  Whatever you decide, I try and get all my eating done 90 minutes before the start of the ride.  I also aim to drink a 500ml / 16oz bottle of water an hour before hitting the road to ensure that I am properly hydrated to begin with.

During the Ride:  The picture above shows what nutrition I carry in my jersey pockets.  From left to right there is the following:
Emergency High 5 Energy Gel – I always carry this gel with me, just in case I need it.  Touch wood, I never have so far, and it is probably now out of date!

2 x GU Energy Gels.  Each 32g pack contains 20g of carbs.
2 x Clif Energy Bars.  Each one contains around 40g of carbs.
2 x Mini Soreen Malt Loaf.  Around 40g of carbs in each one.
2 x Zipvit ZV Energy Bars.. Each 55g bar packs in 37.2g of carbs.

The red at the top right is my tube of High 5 Zeros (electrolyte and magnesium drink).  I carry a small tube (10 tablets) and can easily pop one in a water bottle if and when I refill.  Incidentally, I usually carry 2 x 750ml / 25oz bottles on my bike.

I am aiming for about 40 – 50 grams of carbs per hour, and some riders would consume this through energy drinks and gels alone, but I am not a big fan of this personally.  I prefer some solids and aim to drink a few gulps of High 5 Zero electrolyte drink every 15 minutes to replace minerals lost through sweating and eat a small quantity of food every 30 minutes.

So my nutrition strategy for a Century Ride would look something like this,
based on a 5 hour ride time:

15 mins – a few mouthfuls of drink.
30 mins – half a Clif Bar and a few mouthfuls of drink.
45 mins – a few mouthfuls of drink.
1 hour – half a Clif Bar and a few mouthfuls of drink.
75 mins – a few mouthfuls of drink.
90 mins – half a Soreen and a few mouthfuls of drink.
105 mins – a few mouthfuls of drink.
2 hours – half a Soreen and a few mouthfuls of drink.
135 mins – a few mouthfuls of drink.
150 mins – half a Zipvit Energy Bar and a few mouthfuls of drink.
165 mins – a few mouthfuls of drink.
3 hours – half a Zipvit Energy Bar and a few mouthfuls of drink.
195 mins – a few mouthfuls of drink.
210 mins – Gu Energy Gel and a few mouthfuls of drink.
225 mins – a few mouthfuls of drink.
4 hours – Gu Energy Gel and a few mouthfuls of drink.
255 mins – a few mouthfuls of drink.
270 mins – full Zipvit Energy Bar to see me through to the end of the ride and a few mouthfuls of drink.
285 mins – a few mouthfuls of drink.  At this point, you may want to consider eating a protein recovery bar to kick start the recovery process.
5 hours – Bask in the glory of finishing your ride.

Top Tip:  If you have a bike computer or watch with a time alert facility, set it to beep every 15 minutes to remind you to either drink or eat, or both.

You will note from the above that I still have a Soreen and Clif Bar, along with my ever faithful High 5 Gel in reserve.  There are surplus to my requirements normally, but I take them just in case it is a particularly tough day in the saddle.

Post Ride:  Try to consume a recovery shake as soon as possible post ride and get some protein on board so that those muscles can start to recover.  Even better, if you have room in your jersey pocket, put a protein bar in there to eat during the last few miles of the ride and really kick start the recovery process.

So there you have it.  That is what I do. Others will do it differently, and this is only a general guide.  The most important thing to do is to get out there and enjoy it.